Coping Methods & Self-Care Inventory

Coping Methods & Self-Care Inventory

Please identify methods of coping that you have used in the last 30 days to change your mood, relieve stress, or prove value. We encourage repeating this inventory periodically to track progress. Notice items added that qualify as engaging in healthy self-care. Thankfully, as recovery continues, we will notice our behaviors change to nurture instead of harm. This form is encrypted, only input data is kept for research purposes. There are no methods or purposes in place for tracking source data.
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Exceptions to Confidentiality

The Federal government and virtually all states require anyone who has knowledge of - or in some states has reason to suspect - abuse of a minor, including sexual abuse, to report such information whether or not the minor received any injury. FMM will comply with these laws and make such a report if it comes to knowledge of or suspects any such abuse.
Gender
Age
Relationship Status

BODY IMAGE - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
Self-Harm
Sports
Fitness
Cosmetic Procedures
Plastic Surgery

POSSESSIONS - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
Spending
Hoarding
Stealing
Deprivation

PERFORMANCE - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
Workaholism
Career
Talent
Ministry/Acts of Service
Procrastination

ENTERTAINMENT - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
Gaming
Gambling
Movies
Soap Operas
TV
Internet
Social Apps/Websites
Novels (Romance or Other)

Social Media / Apps (Select all that apply)

Other
Streaming platforms:

Other
Streaming Restrictions or Permissions applied to devices:

Other

DRUGS (Over The Counter, Legal or Illegal) - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
OTC
Abused Rx
Not My Rx
Illegal

ALCOHOL - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
Alcohol

SEXUAL BEHAVIORS - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
Fantasy
Romance Obsession (Emotional Affairs, Online Stalking)
Dating Apps
Masturbation
Affairs, Prostitution, Strip Clubs
Pornography
Gaming w/Sexual or Violent Stimuli
Anime
Furry Persona w/Sexual Deviance
Anonymous Sex
Same Sex Attraction
Exhibitionism /Voyeurism / Frotteurism (non-consensual rubbing)
Cyber Sex (Phone, Sexting, Digital/Virtual)
Audio Erotica
Romantic Chat Bot
Virtual Reality Chat
Erotic Role Play
BDSM (Pain Exchange: Bondage, Discipline, Sadism & Masochism)
Bestiality
Offending (Rape, Incest, Child Molestation, Authority Rape)
Child or Minor Pornography
Attraction to Minors
Sexual Anorexia

FOOD - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily
Bulimia
Anorexia
Bingeing
Night Eating
Extended Fasting
Intermittent Fasting

RELATIONSHIPS - to change your mood, relieve stress, or prove value

Rows	Not Appealing	Past Use Not Currently Active	Intrigued	Active Once a Month	Active 2-3 x Month	Active Weekly	Active 2-5 x a Week	Active Daily	Active Multiple x Daily	Not Applicable
Dating/Apps
Marriage
Children
Family
Friends

Self-Care (Preventative Care for Emotional & Relational Health)

Healthy Coping Skills - These practices help regulate your nervous system, strengthen resilience, and reduce the need for reactive coping. Healthy self-care is not escape—it is intentional care for your body, mind, and relationships. Coping skills are what we use in moments of distress. Self-care is what we practice consistently to stay grounded and reduce those moments.
Physical / Sensory Self-Care

How consistent and effective are these practices for you?

Rows	Never	Intrigued	Tried, not helpful	Rarely Practice	Sometimes Practice 3-4x wk	Consistently Practice - Daily	Highly Effective For Me
Consistent sleep routine (7–8 hours)
Taking a nap
Balanced nutrition / regular meals
Extended or Intermittent Fasting
Hydration (adequate water intake)
Time outdoors / sunlight exposure
Movement that calms the body (stretching, walking)
Calming sensory activities (warm shower, music, quiet time)
Reducing overstimulation (limiting screens, noise, chaos)
Creating a restful environment
Feel a comfortable texture (like a child holding a blanket or adult holding a memorial object)
Smell an enjoyable fragrance
Knit, sew or build something
Hot shower or bath / Cold face wash
Body hygiene: shower, shave, brush teeth, deodorant etc.
Manicure/Pedicure
Get a massage

Other Physical / Sensory Self-Care practices not listed:
Cognitive / Emotional Self-Care

How consistent and effective are these practices for you?

Rows	Never	Intrigued	Tried, not helpful	Rarely Practice	Sometimes Practice 3-4x wk	Consistently Practice - Daily	Highly Effective For Me
Reflective Listening (naming feelings and processing pain)
Journaling thoughts and emotions
Identifying emotions throughout the day
Renewing thoughts with truth; Meditating on Scripture
Slowing down to process before reacting
Limiting mental overload (information, social media, etc.)
Practicing gratitude or reflection
Praying - through emotional experiences
Coloring
Use Guided Imagery
Listening to Sermons or Messages
Quiet time / Solitude
Envisioning / Becoming
Counseling Sessions

Other Cognitive / Emotional Self-Care practices not listed:
Active / Behavioral Self-Care

How consistent and effective are these practices for you?

Rows	Never	Intrigued	Tried, not helpful	Rarely Practice	Sometimes Practice 3-4x wk	Consistently Practice - Daily	Highly Effective For Me
Regular physical exercise / Running / Working Out / Swimming
Maintaining a daily or weekly routine
Completing small, meaningful tasks
Practicing rest or Sabbath rhythms
Creating structure in my day
Reducing environmental chaos (cleaning, organizing)
Setting and working toward goals
Taking intentional breaks
Play an instrument
Laughing
Singing
Reading a book
Crossword, word search, Sudoku,
Express yourself through dance, art or music
Camping/Hiking; Get out in nature; Plant some seeds/Gardening
Give yourself a facial
Hobbies
Budgeting
Weekly Meal Prep

Other Active / Behavioral Self-Care practices not listed:
Relational / Connection Self-Care

How consistent and effective are these practices for you?

Rows	Never	Intrigued	Tried, not helpful	Rarely Practice	Sometimes Practice 3-4x wk	Consistently Practice - Daily	Highly Effective For Me
Engaging in safe, honest conversations
Asking for help when needed
Practicing healthy boundaries
Spending time with trusted people
Allowing myself to be known (sharing honestly)
Participating in group and community support
Repairing relationships when conflict occurs
Investing in meaningful relationships
Ask for a hug; Hug someone
Pet an animal
Write a letter to someone
Write your difficulty out in an email before talking to the person
Go on dates with spouse or family
Fully Present Sexual Intimacy w/my spouse

Other Relational / Connection Self-Care practices not listed:
Reflection

Looking at your responses, which area of self-care needs the most attention right now? What is one small, practical step you can take this week to strengthen that area?
My next steps:
Email
example@example.com
I would like a copy of this inventory emailed to me.
I would like a follow-up regarding recovery help.
Should be Empty:

Coping Methods & Self-Care Inventory

Exceptions to Confidentiality

Self-Care (Preventative Care for Emotional & Relational Health)

Physical / Sensory Self-Care

Cognitive / Emotional Self-Care

Active / Behavioral Self-Care

Relational / Connection Self-Care

Reflection